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Home DB only 5x

by Nick

Program Description

Home workout Dumbells only. good luck!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 22, 2025 09:08
  • Last Edited
    Jun 18, 2025 11:57

Summary

Transform your home workouts with the "Home DB Only 5x" program, a focused 4-week journey designed for those who want to build strength using just dumbbells. Committing to five days a week, you'll tackle targeted sessions that emphasize both upper and lower body movements, including goblet squats, Romanian deadlifts, and seated shoulder presses. Each workout is crafted to maximize your gains while ensuring you stay engaged and motivated. Get ready to sculpt your physique and elevate your fitness, all from the comfort of your home!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Reverse Nordic Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Reverse Nordic Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Reverse Nordic Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Reverse Nordic Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Pull-Up (Assisted)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bench Press (Dumbbell)
2
-
5
Incline Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Pull-Up (Assisted)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bench Press (Dumbbell)
2
-
5
Incline Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Pull-Up (Assisted)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bench Press (Dumbbell)
2
-
5
Incline Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Pull-Up (Assisted)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bench Press (Dumbbell)
2
-
5
Incline Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Reverse Nordic Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Sissy Squat
2
-
4
Reverse Nordic Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Sissy Squat
2
-
4
Reverse Nordic Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Sissy Squat
2
-
4
Reverse Nordic Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
-
2
Incline Curl (Dumbbell)
3
-
3
Skull Crusher (Dumbbell)
4
-
4
Hammer Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
-
2
Incline Curl (Dumbbell)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Hammer Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
-
2
Incline Curl (Dumbbell)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Hammer Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
-
2
Incline Curl (Dumbbell)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Hammer Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bench Press (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bench Press (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bench Press (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bench Press (Dumbbell)
2
-
Week 1
1 / 4 Weeks
Day 1
1
Goblet Squat
3 Sets
-
2
Romanian Deadlift (Dumbbell)
3 Sets
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
-
4
Reverse Nordic Curl
3 Sets
-
Day 2
1
Seated Shoulder Press (Dumbbell)
3 Sets
-
2
Pull-Up (Assisted)
3 Sets
-
3
Chest Supported Row (Dumbbell)
3 Sets
-
4
Bench Press (Dumbbell)
2 Sets
-
5
Incline Curl (Dumbbell)
3 Sets
-
Day 3
1
Romanian Deadlift (Dumbbell)
3 Sets
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
-
3
Reverse Nordic Curl
2 Sets
-
Day 4
1
Lateral Raise (Dumbbell)
4 Sets
-
2
Incline Curl (Dumbbell)
3 Sets
-
3
Skull Crusher (Dumbbell)
4 Sets
-
4
Hammer Curl (Dumbbell)
3 Sets
-
Day 5
1
Pull-Up (Assisted)
4 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Chest Supported Row (Dumbbell)
3 Sets
-
4
Bench Press (Dumbbell)
2 Sets
-